A.) Squat clean Week 3

in 20 minutes do
3 reps @77.5-80%
2 reps @82.5-85

rest of the time heavy singles building up. You can go new max if you feeling good.

B.) 5 sets every 2 minutes

Push jerk + Split jerk (3 sec pause on catch)

-from the rack
-dont go over 87.5-92.5% of split jerk

C.) 4 sets
40m Sled push @moderate weight
60 DU
20/16 cal bike
rest 1 min

D.) ( optional)
KB crossbody carry
4x 40m (20m/side)

-men 32-28kg, ladies 20-24kgs

-one KB in front rack and other one is hanging on side. Slow walk and dont arch your midline.